plan een intake

Programming week 50

Monday 8 December

Warming Up

1-2 RFQ:

  • 3/3/3 Lunge matrix
  • 5-10 OH Pallof press or Chaos press

 

Then with empty barbell 2-3 RFQ:

  • 3 Press to push/split jerk
  • 5 Front Squats

 

Onto 2-3 RFQ:

  • 3 Push/Split Jerks

 

Weightlifting

From the rig:

  • 2 STOH
  • 2 FSQ
  • 2 STOH

Onto:

  • 1 STOH
  • 1 FSQ
  • 1 STOH

 

Accessory

  • 4 x 5 SB Squats
  • 5/5 SA DB Strict Press

 

Finisher

5-10 min AMRAP:

1-2-3-4-5-etc

  • DBL DB Devil Presses
  • DBL DB Thrusters

*Score is all reps collected in AMRAP

RX+ = 2 x 22.5/17.5 kg

RX = 2 x 20/15 kg

I = 2 x 15/10 kg

B = 2 x 7.5/5 kg

Tuesday 9 December

Warming Up

7 min AMRAP:

  • 15 GTOH
  • 10 Cal machine
  • 10 Wall Balls
  • 10 Kip Swings

 

Conditioning

Anne’s Bday Bash

8 RFT with a partner:

  • 9 Sync Pull Ups
  • 12 BB Snatches YGIG @50/35
  • 33 Buddy Wall Balls

 

Cash out:

  • 1992 m row/ski YGIG

 

TC = 40 min

I = Regular (banded) Pull Ups / 35/25 kg BB

B = Jumping Pull Ups or Ring Rows / 20/15 kg BB

If you haven’t done the test yet, this is the final opportunity to do the test:

TEST – ENDURANCE

For time:

10-20-30-20-10 reps of:

  • Devil Press @ 2 x 20/15 kg

15-30-45-30-15 reps of:

  • Box Step Ups @ 2 x 20/15 kg
  • Box Jump Overs

TC = 40 min

 

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

*Our next test is a long grind. The challenge is to learn how to pace properly. Many of you start out too hot and then crash. The devil press is a difficult movement to pace so start snail pace and then try to speed up later in the workout. The set of 30 is also a mental challenge. The way to get through is by breaking them up before you are broken.

Wednesday 10 December

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10/10 Wrist Leans

 

2-3 RFQ:

  • 10 Plate Squat & Presses
  • 10 Plate Bent Over Rows

 

Strength

3-4 RFQ:

  • 3-3-2-2 Front Squats
  • 3-9 Chin Ups

 

Workout

2 min ON / 1 min OFF x 5

  • 15 TTB
  • Max Wall Walks/ mHSW

*Choose a number for the TTB that takes about 45-60″ to complete. The challenge of today’s workout is to perform HS walks/Wall walks with a fried core

RX += 20 TTB

I = 15 Alternating TTB or Leg Raises

B = 12-15 Knee raises

Thursday 11 December

Warming Up

1-2 RFQ:

  • 5/5 Lizard stretches
  • 10 Wrist Push Ups

 

1-2 RFQ:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 High Hang Power Cleans with pause in start position
  • 5 Hang Power Cleans with pause in start and power position
  • 5 Low Hang Power Cleans with a pause in start position, above knee and at power position
  • 5 Paused Power Cleans – pause above knee and in power position

 

Weightlifting

3 RFQ:

  • 2 Paused Clean Pulls
  • 1 Paused Clean

Pause at knee and power position

 

Onto 2-3 RFQ:

  • 1 Paused Clean Pull
  • 1 Paused Clean

 

Onto a max if you’re having a good day:

  • 1 Clean

 

*Focus on maintaining an aggressive leg drive. This should be easier in the pull as you don’t need to worry about pulling yourself under, but try to maintain this for the full clean.

 

Accessory

3-5 RFQ:

  • 3 Clean Deadlifts
  • 8/8 Bulgarian Split Squats

 

Finisher

1′ ON / 1′ OFF x 4-6

  • Even: DBL DB Deadlifts
  • Odd: (Weighted) Plank Hold

*Each set the weight has to increase, so start easy

Friday 12 December

Warming Up

2 RFQ:

  • 10 Bent Over Flyes with light weights
  • 10 Samson stretches with light weights

 

Into 2 RFQ:

  • 10 Plate Good Mornings
  • 10 Plate Strict Presses

*Take a heavier plate for round 2.

 

Strength

5-5-5-5 reps of:

  • Deadlifts
  • Push Presses

*No more bands moving forward

 

Workout

3 RFT with a buddy:

  • 400 m Synchro run
  • 50 C2B Pull Ups YGIG
  • 12 BB Bella Complexes YGIG @ 50/35 kg

TC = 21 min

Bella Complex = 1 Clean, 1 STOH, 1 FSQ & 1 STOH

I = 35/25 kg BB & (banded) regular pull ups

B = 20/15 kg BB & Jumping Pull Ups or Ring Rows

Saturday 13 December

MOCK MEET & LIFT OFF

No classes except yoga, come cheer our athletes on!

 

Sunday 14 December

Warming Up

1-2 RFQ:

  • 5/5 Hip Openers
  • 5/5 Thoracic Spine Openers

 

1-2 RFQ with barbell or PVC:

  • 5 x slow first pull in snatch grip
  • 5 x slow second pull in snatch grip
  • 5 x slow third pull in snatch grip

 

Then onto 1-2 RFQ with barbell:

  • 5 Paused Snatch Pulls
  • 5 OH Squats
  • 5 Paused Power Snatches

 

Weightlifting

Build to a heavy:

  • 2 Paused Snatch Pulls
  • 1 Paused Snatch

*Pause at knee and hip

 

Then onto:

  • 1 Paused Snatch Pull
  • 1 Paused Snatch

 

Then onto:

  • 1 Snatch

*Focus on maintaining an aggressive leg drive. This should be easier in the pull as you don’t need to worry about pulling yourself under, but try to maintain this for the full snatch.

 

Accessory

Every 90″ x 8

  • Odd: 2 OH Squats
  • Even: 4/4 Single Leg BB Deadlifts

 

Finisher

2-3 Attempts to find a max of the complex:

  • 1 SA DB Snatch R
  • 1 SA DB STOH R
  • 1 SA DB OH Lunge R
  • 1 SA DB Snatch L
  • 1 SA DB STOH L
  • 1 SA DB OH Lunge L